Running To Beat Mark

Three with emaurine before church. 

Track workout this afternoon, 1mi warmup then a mixture of 100s, 200's 400's and 800's each with a jog in-between. I would jog 100m after a 100 or 200 and 200m after a 400 or 800, no specific order or time just tried to keep everything under 5:30 pace. However some of my 800s were closer to 5:40 pace. Lost track after 20 laps but I know for sure I did 5miles on track. 1 mi cool down for a minimum of seven total this afternoon.  

Three this cool morning.

Workout with the xc team. 1mi warmup.

5 quarter mile hill repeats up a steepish hill(steep for nebraska maybe not other states.)  times were 1:26, 1:27, 1:30, 1:26, 1:26 on a gravel road. So the 1:30 I got stuck in some (for lack of better term) deep gravel that slowed me down and ate up my legs. It worked out that on every repeat I had someone to push/be pushed by. The first one everyone went fast so I got 4th, but the next three the top three runners alternated running up front with me, and finally the last one a kid who had saved it all workout went out and ran a 1:17 (still a little upset at that one). Jog back after everyone so this part of workout was 2.5mi

Three and a half miles harder after all that I believe I came in around 21-22 minutes, so pretty close to goal MP, a little below.

Finished up with a 2mi cool down, for 9 total this afternoon. 

3 in the a.m.

3 in the afternoon with emaurine 

3 in am

4 in afternoon 

3 in the a.m. going to run with the XC team after school today, temp suppose to be over 100...

6 mi tempo with the xc team this afternoon. The pace was a fairly decent one, I had us at 6:30 for the majority after starting off at 6:45 and dropping to a last mile in 6:05. 1 mi warmup and then we started as a group of 8. I could tell we were going to slow for some of the faster guys because they were singing, so I felt my duty as volunteer coach was to pick up the pace (they did not like it as much), but I only did it a little bit. By the end it was just one other and me throwing down a fairly good mile. Afterwards I did  6x100 meter sprints uphill with jog back recovery  and a .5 mi cooldown for a total of 8. 

3 in the a.m. 

3 in the p.m. 

Long run cut short by storm for second weekend in a row! We have had no rain except for Saturday mornings when emaurine and I have tried to get out and do some longer distance. Maybe we will get one in tomorrow..

3 more this evening with emaurine after the storm.